Bulgur vs Couscous: Calories and Nutrition Compared (2026)

Couscous has higher protein at 3.8 g compared to bulgur's 3.1 g. Bulgur is lower in calories with 83 calories versus couscous's 112 calories.

Bulgur and couscous are popular grains that offer various nutritional benefits. This comparison highlights their calorie counts, protein levels, and fiber content to help you make informed dietary choices.

What Is the Difference Between Bulgur and Couscous?

Bulgur is a whole grain made from cracked wheat that is commonly used in Mediterranean and Middle Eastern dishes. It is known for its nutty flavor and chewy texture. Couscous is a type of pasta made from semolina wheat and is a staple in North African cuisine. It has a light, fluffy texture and is often served as a side dish.

Bulgur vs Couscous: Nutrition Side by Side

The following table provides a side-by-side comparison of bulgur and couscous regarding their nutritional values.

Nutrient (per 100 g)	Bulgur (cooked)	Couscous (cooked)
Calories	83 kcal	112 kcal
Protein	3.1 g	3.8 g
Carbs	18.6 g	23.2 g
Sugar	0.1 g	0.1 g
Fat	0.2 g	0.2 g
Fiber	4.5 g	1.4 g
Sodium	5 mg	5 mg

Which Is Better, Bulgur or Couscous?

For weight loss: Bulgur is lower in calories with 83 calories compared to couscous's 112 calories, making it a better option for weight loss.

For muscle and protein: Couscous contains more protein at 3.8 g, while bulgur has 3.1 g, making couscous a slightly better choice for muscle building.

For low-carb or low-sugar: Bulgur has 18.6 g of carbs compared to couscous's 23.2 g, while both have the same low sugar content of 0.1 g.

How to Track Bulgur and Couscous Accurately

It's easy to misjudge portion sizes and macros, leading to unintentional calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Couscous has more protein at 3.8 g compared to bulgur's 3.1 g.

Which has fewer calories?

Bulgur has fewer calories at 83, while couscous has 112 calories.

What is the carbohydrate content of bulgur?

Bulgur contains 18.6 g of carbohydrates per 100 g.

What is the fiber content of couscous?

Couscous has 1.4 g of fiber per 100 g.

How much fat is in bulgur?

Bulgur contains 0.2 g of fat per 100 g.

What is the sodium content in both grains?

Both bulgur and couscous contain 5 mg of sodium per 100 g.

Key Takeaways

• Bulgur has 83 calories per 100 g.
• Couscous has 112 calories per 100 g.
• Bulgur contains 3.1 g of protein per 100 g.
• Couscous contains 3.8 g of protein per 100 g.
• Bulgur has 4.5 g of fiber per 100 g.
• Couscous has 1.4 g of fiber per 100 g.